Step by Step Instructions

1. Place your knee and hand on a flat bench or your forearm on your knee. Position your other foot on the floor and parallel with your knee. Pick up the dumbbell and flatten your back so that there is no curvature of your spine.

2. Without rounding your back, pull your right elbow up towards the ceiling. At the top position, the dumbbell should be two inches from your chest. Slowly lower the dumbbell to the starting position and repeat for the entire set using the same arm. After you have performed the desired repetitions, switch arms. Remember, this is a back exercise so focus on initiating the movement using your upper back and not your arms.

3. Exhale as you raise your elbow up towards the ceiling; inhale as you return back to the starting position.